Body Measurements
Modern technology is being perfected daily, there are now a whole host of ways to assess body composition. The likes of bioelectrical impedance analysis, three-dimensional photonic scanning, dilution techniques and magnetic resonance spectroscopy all allow for accurate measurement of fat, but for the likes of you and I, are likely to be difficult to access and costly. We may also be put off by the fact they sound like some scary, unpleasant medical procedure.
The next level down, we have measures such as calliper testing. I have used this substantially throughout my career, it can be accurate but needs to be performed by an experienced person. I have seen huge swings in an individual's calliper test results when performed by two different testers, which, when the reading comes out inaccurately high, can have negative impacts on an individual. Another method which is readily available are the body fat scales. I am 100% allergic to these, if you have one, please launch it through the nearest window. Why am I so averse to this tool? Because they only provide a rough guide; generally, they overestimate body fat levels. This has been shown via a Cross-sectional observational study published in the British Medical Journal and Sue Byrne from Consumer Reports, who carried out tests on the features of several devices. Consumer Reports found that even the most accurate of readings were 21% off the true reading, but some were up to 34% overestimated. So you could be looking amazing, losing fat, feeling great, you climb up on this step of despair and you see the opposite. Psychologically, that can be damaging.
So, what do I suggest to my clients when we look to assess their body composition progress? I avoid recommending anything to my clients that is costly, inconvenient and can produce inaccurate results that may ultimately leave them demotivated, sad or confused. I instead encourage them to use several measures, which, when used in parallel, should indicate whether progress is moving in the intended direction.
Body Circumference Measurements
This is a simple, cheap and convenient method, which involves measuring, with a tape measure, the circumference around key areas of the body. It provides readings consistent with far more technologically advanced methods, such as Eight-Point Bioelectrical Impedance Analysis (BIA) to Dual Energy X-Ray Absorptiometry (DEXA). A recent study conducted by Travis M. Combest and colleagues and published in The Military Medical Journal concluded that the readings from all three of these methods had no significant differences. So for a fraction of the cost of the super-duper science methods out there, you can get a pretty good idea of how well your body composition is progressing.
Scales
The scales definitely have their place in assessing progress. Albeit, my clients do not focus solely on the scales, they do have weekly weight checks — as scales, alongside the other tools within this article do give a good indication of progress. It is accepted though, that weight can fluctuate substantially daily for a variety of reasons. Weighing too regularly can be detrimental psychologically, due to the fluctuations, so weekly, for me, gives the best indication of actual progress.
I suggest weighing yourself in the morning after you have been to the loo, but before food or drink. This should reduce the risk of food and exercise impacting your weight, although a large amount of food consumed as well as the type of food eaten the day before could still have an impact, amongst other things. Ideally, you’d be naked, this does, of course, pose a challenge if your children or a room-mate could burst in any moment. Although, there would absolutely be some comedy value in Dave running in while you are standing, starkers, on the scale.
Fit of clothes
I am a big fan of this measure, for lots of reasons. My wife recently lost a fair amount of body fat, but, when weight is lost over a long period of time (long, but sustainable and healthy - play the long game), the impact can be lost on you. She tried on a dress that she’d not worn for some time as it was never really a good fit (if my wife is reading this...I didn’t mean that last bit, honest). It now fits perfectly! That was more impactful for her than seeing a pound or two come off the scales!
Clothes can also be a great indicator that you are gaining weight, if your favourite jeans, the ones that fit you like a glove when you feel you are at your best weight (we’ve all got them), are feeling a bit on the tight side, that might be the indicator for you to reduce your body weight.
I mentioned earlier that these measures are used in parallel with each other, it’s worth noting here that the fit of your clothes may be at odds with the scales. In that scenario, the clothes fit are probably a better indicator. So don’t get too hung up on numbers on a screen - look at the full picture.
Reflection
Ahh, the good old reflection. Let’s illustrate how this might come to pass. You are in the midst of a lean bulk, the scales aren’t giving you all that much confidence, measurements are ok and clothes, well, they feel about the same, ish. You’ve had the weekend off training, as a couple of rest days, so Monday is your first day back in the gym. You’re mid set, curling a pretty decent amount of weight, you look up and BOOM! BICEPS GAINS! You’ve got some serious pump going on and striations to die for. Staring you in the face is the progress, the physique that you desire. All is good in the world.
Your reflection, and how you see yourself, your body, is important and seeing it there in the flesh, the changes that you have affected, is great proof of the work you have put in and the progress you have made.
Comparison Pictures
From the perspective of a Personal Trainer, good quality, regular progress pictures are a very useful tool for me to assess progress so far and tweak the plan to carve out the amazing body my client desires.
These are equally useful for my clients. It’s great to see, side by side, the metamorphosis from what was to what is. This is where you can not only see the progress of size and muscular definition but also see improvements to skin texture and how healthy an individual looks. You’d be amazed what exercise, good nutritious food, sleep and water can do to the skin and your face. I don’t take jawline measurements, but if I did, wow ;) Postural improvements are also evident in side by side progress pictures and, for me, improving postural imbalances is such a rewarding feeling.
I’ve said it once, and I’ll say it again. This measure may be at odds with other measures, you may be seeing good weight loss or gain on the scales, but that isn’t transpiring in your photos. Consider all the tools as your disposal. Be patient.
Weight Loss Tracker Template
Tracking your measurements doesn’t have to be complicated or take up lots of your time, something as simple as the following spreadsheet is ideal, unless you have myfitnesspal, FitBit or another tracking app which allows you to input your measurements data.
My parting shot? You don’t need to engage in the superduper science, inaccessible and costly methods of measuring body composition or weight loss progress (albeit they do have their place with athletes) and you certainly should stay away from anything which is likely to be wildly inaccurate or generally just makes you feel sad. If you feel great, you look in the mirror and like what you see, your clothes fit well (or don’t if you want to bulk or lose size), then why does it matter so much what the scales or the tape say? Keep going. Keep it simple. Ensure you measure in such a way that you get a good feel for where you are heading and act as the catalyst to make changes if that isn’t in the direction you were hoping.